Forward bends with groin and hip opening focus

Groin-opening forward bend session

Time 90 minutes

Focus Forward Bends Hips

Level General

Contents

Introduction

Forward bends require leg anchoring, hip opening, and lift through the spine. When doing this sequence, focus on bringing these three things together, starting from your foundation, the legs, and moving up through the rest of the body.

After your initial lying back in Supta Baddhakonasana and coming forward in Virasana, observe the legs in Uttanasana, being aware that it is a good starting pose, but also how it is a standing forward bend. Notice how much the legs and hips influence the release of the spine.

Adho Mukha Svanasana on the breath to “get moving” and connect the arms and the legs to the spine, and then Adho Mukha Vrksasana (Full Arm Balance) and Pincha Mayurasana) (or preparation)to get the upper body and shoulders ready for Sirsasana, which comes a little earlier in the sequence than usual. Start with Sirsasana preparation, with a block placed into the upper back as you walk in and hold. Then go up to Sirsasana, or if not doing a full inversion lie back over two blocks to open the chest and release the neck.

Today we move towards forward bends focussing on opening the groins: Supta Padangusthasana 1,2 and 3, and then go to Baddha Konasana, lying back flat, with the feet up onto a brick, to help open the groins a bit more through gravity pull. Then come to sitting Baddha Konasana, and place the belt around the feet and back pelvis as you might do for Supta Baddha Konasana. Notice how when the sacrum is held in, the spine is freer to release, which in turn helps to let the knees drop further down.
Follow on with Upavistha Konasana, first sitting upright and then going forwards to capacity, without disturbing the downward action in the legs and keeping the inner groins moving down towards the floor. Come up and turn to the side in Parsva Upavistha Konasana.

Now for a few more forward bends, using the belt around the extended leg foot and extra height under the buttocks as needed: Janu Sirsasana, Triangmukaikapada Paschimottanasana, Marichyasana 1 and Paschimottanasana. Finish with a twist, Bharadvajasana 1.

Set up for Sarvangasana and Halasana, or Setu Bandha if not going upside down today. Come down and go to Virasana forwards, with hands onto a support to release the upper back, and then set up for Savasana, placing a bolster or blankets over the top thighs to help the legs let go and to quieten the nerves as you observe a soft inhalation and exhalation.

Notice when you come up how open the groins and hips may feel, now and for the next part of the day.

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Supta Baddha Konasana

Reclining Bound Angle Pose

Join your feet together, your heels pressed to your pelvis. Lie back over a bolster or other form of support. Relax and let your chest open. If necessary, use a strap to hold your feet in place.

Virasana Forward

Downward-Facing Hero Pose

Join your feet together under your buttocks and keep your knees far enough apart for your ribs to fit in between your legs as you fold forward. You can rest your forehead on the floor or on a block.

Uttanasana

Standing Forward Bend

Starting in Tadasana, exhale and reach down towards your feet. Let your spine release downwards. You can bend your knees or place your hands on blocks if you lack the necessary flexibility.

Adho Mukha Svanasana

Downward-Facing Dog Pose

Press evenly into your hands and feet. The main aim is to elongate the back of your body and lift your hips up as high off the ground as possible without losing the stable foundation created by your hands and feet. If you lack the hamstring flexibility, bend your knees a little.

Virasana Forward into Adho Mukha Svanasana

Forward Facing Hero Pose into Downward Facing Dog Pose

Back and forward transition from Virasana Forward to Adho Mukha Svanasana. Change poses on the breath, attempt to go deeper into each pose with every repetition.

Adho Mukha Svanasana

Downward-Facing Dog Pose

Uttanasana

Standing Forward Bend

Starting in Tadasana, exhale and reach down towards your feet. Let your spine release downwards. You can bend your knees or place your hands on blocks if you lack the necessary flexibility.

Tadasana

Mountain Pose

Stand up tall and straight, place your feet close together, with your heels and big toes touching. Imagine as if you are standing with your back against the wall. Extend your whole body from the heels up through the crown of your head.

Ardha Uttanasana

Half Forward Bend

Stand in front of a wall. Keeping your back and legs straight, tip from your pelvis until your chest is parallel to the ground. Push your hands into the wall and stretch your hips backwards.

Adho Mukha Vrksasana

Full Arm Balance (Handstand)

Open your hands into the floor and strengthen your arms as you lift your body up, one leg at a time, into an inverted balance. Use the wall for support if necessary. If pushing yourself up proves to be too difficult, you can walk your feet up the wall.

Uttanasana

Standing Forward Bend

Starting in Tadasana, exhale and reach down towards your feet. Let your spine release downwards. You can bend your knees or place your hands on blocks if you lack the necessary flexibility.

Pincha Mayurasana

Feathered Peacock Pose

Spread your weight evenly amongst your forearms and activate your shoulders as you lift yourself into this inverted balance. Use wall support if needed. You can also wrap a belt around your arms to keep them steady.

Virasana Forward

Downward-Facing Hero Pose

Join your feet together under your buttocks and keep your knees far enough apart for your ribs to fit in between your legs as you fold forward. You can rest your forehead on the floor or on a block.

Sirsasana Preparation

Headstand Preparation

Place your forearms flat on the floor next to a wall and interlock your fingers behind the back of your skull. Keeping your head on the floor and your back straight, start to walk your feet closer toward your trunk. Straighten your back and pull your hips up to capacity. This can also be done with your feet to the wall.

Virasana Forward

Downward-Facing Hero Pose

Join your feet together under your buttocks and keep your knees far enough apart for your ribs to fit in between your legs as you fold forward. You can rest your forehead on the floor or on a block.

Neck Release Over Support

Place support in the form of blocks or folded up blankets beneath your back all the way from your thoracic to your lumbar spine. Your shoulders and head should be allowed to release down toward the floor. Relax in this pose. Start with knees bent, eventually extending your legs out in front of you. Use support under your head if you feel excess strain in your neck.

Virasana Forward

Downward-Facing Hero Pose

Join your feet together under your buttocks and keep your knees far enough apart for your ribs to fit in between your legs as you fold forward. You can rest your forehead on the floor or on a block.

Supta Padangusthasana I

Reclining Hand-to-Big-Toe Pose

Press your back body into the floor, point the kneecap and toes of your supine leg toward the ceiling, as you extend the other leg up over your hip. Use a belt if needed.

Supta Padangusthasana II

Reclining Hand-to-Big-Toe Pose

Lie down on your back. Point kneecap and toes on your left leg upward, as you stretch your right leg out to the side. Use a belt if necessary. Change sides.

Supta Baddha Konasana

Reclining Bound Angle Pose

Join your feet together, your heels pressed to your pelvis. Lie back over a bolster or other form of support. Relax and let your chest open. If necessary, use a strap to hold your feet in place.

Baddha Konasana

Bound Angle Pose

Bring your feet as close as possible to your pelvis and join them together. Straighten your back and let gravity pull your knees down toward the floor. If necessary, use a strap to hold your feet in place.

Upavistha Konasana

Wide-Angle Seated Forward Bend

Use support under buttocks if your inner groins roll backward. Kneecaps and all ten toes face the ceiling. Keep your hands by your by hips, fingers pointing forwards. Lengthen your spine. Once you have mastered these foundations, you can also bend forward while reaching your feet with your hands. Use a belt if necessary.

Parsva Upavistha Konasana

Side Seated Wide Angle Pose

Start in Upavistha Konasana. Maintain the position of your legs and buttocks as you release your spine and bend sideways to meet your foot.

Dandasana

Staff Pose

Point your sit-bones down and extend your spine upwards through the crown of your head. Use support under your buttocks or bend knees if needed to get your back straight.

Janu Sirsasana

Head-to-Knee Forward Bend

Bend your knee out to the side and keep your sit-bones pointing downward as you stretch out over your extended leg. Use a belt if necessary.

Triang Mukha Eka Pada Paschimottanasana

Three-Limbed Forward Bend

Bend your left knee so your foot points straight back as you extend your right leg forward. Release your spine as you reach out to grab a hold of your extended foot. Use a belt if necessary. Repeat on both sides.

Dandasana

Staff Pose

Point your sit-bones down and extend your spine upwards through the crown of your head. Use support under your buttocks or bend knees if needed to get your back straight.

Marichyasana I

Marichi's Pose I

Bend your left knee, placing the foot by your buttock as you extend the right leg forward. Then, reach your arms behind your back, looping your left arm over and around your bent knee. Join your hands behind your back. Bend forward to capacity. Repeat on both sides.

Dandasana

Staff Pose

Point your sit-bones down and extend your spine upwards through the crown of your head. Use support under your buttocks or bend knees if needed to get your back straight.

Forward bends with groin and hip opening focus

Paschimottanasana (Concave Spine Looking Up)

Seated Forward Bend with Concave Spine Looking Up

Start in Dandasana. Bend over your legs as far as you can without rounding your back. As you breathe try to increase your range of motion. Use a belt if necessary.

Paschimottanasana

Seated Forward Bend

Make sure the backs of your legs are pressed firmly to the ground as you bend over to reach your feet. Release the spine. Use a belt if necessary.

Dandasana

Staff Pose

Point your sit-bones down and extend your spine upwards through the crown of your head. Use support under your buttocks or bend knees if needed to get your back straight.

Bharadvajasana

Bharadvaja's Twist

Bend your legs and bring your feet over to the left. Place your left hand on your top thigh and use it as a lever to help you deepen the twist. The right hand is planted behind your back. Extend through your crown.

Supported Setu Bandha Sarvangasana

Supported Bridge Pose

Lie down over support placed under the whole of your body from the thoracic spine down to your knees. The shoulders swoop down to touch the floor. Spread your arms outward or slightly at your side. Activate your feet and press them into the wall.

Supta Baddha Konasana

Reclining Bound Angle Pose

Join your feet together, your heels pressed to your pelvis. Lie back over a bolster or other form of support. Relax and let your chest open. If necessary, use a strap to hold your feet in place.

Virasana Forward

Downward-Facing Hero Pose

Join your feet together under your buttocks and keep your knees far enough apart for your ribs to fit in between your legs as you fold forward. You can rest your forehead on the floor or on a block.

Savasana

Corpse Pose

Lie down on the floor. Spread your arms and legs slightly at your side. Relax and concentrate on your breath.

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You are welcome to download the PDF of the sequence and print and distribute it freely. You may have to wait up to 30 seconds for the PDF to generate. Please credit the teacher who created it. All illustrations from Dona Holleman’s ‘Yoga Darśana’, RIMYI Institute texts and Yoga Vastu illustrators for original asana drawings.

By Pixie Lillas

16 August 2023

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Forward bends with groin and hip opening focus

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